The chronic lack of this nutrient affects most adults, increasing the risk of diseases such as type 2 diabetes (Illustrative Image Infobae)
- The low intake of fiber is associated with diabetes, heart diseases y colon cancer.
- In addition to digestion, it improves mental health and reduces the risk of depression.
- Experts recommend increasing your consumption gradually and varied.
The essential: In an era where proteins dominate the diet, experts highlight the importance of fiber not only for digestion, but also for mental health. In addition to regulating intestinal transit, it feeds the microbiome, which produces short-chain fatty acids with anti-inflammatory effects on vital organs such as the brain and heart. Studies of King’s College London They point out that its consumption can reduce the risk of depression and improve memory in older adults.
Why it matters: Fiber deficiency impacts health in several ways.
- Improves cognitive function and emotional health.
- Feeds the intestinal microbiome, key to immunity.
- Helps in the prevention of chronic diseases, contributing to lasting well-being.
At a time when proteins seem to occupy a priority place in the diet, there is a risk of forgetting an essential nutrient for well-being, fiber. This led many experts to warn about the negative impact of low fiber intake on health, linking it to problems such as type 2 diabeteslas heart diseases and the colon cancer.
Beyond its benefits for digestion, the most recent studies indicate that Fiber may also play an important role in mental health, specifically in the prevention of depression and in improving cognitive function in older adults.
The view on the role of fiber in intestinal health has evolved. Historically, it was known as “forage” and its main function was related to the intestinal regularity. “Insoluble fiber helps push food through the body, while soluble fiber helps absorb water, making it easier to evacuate,” explained l.the nutritionist Priya Tewof Dietitian UK and spokesperson for the British Dietetic Association.
New studies indicate that an adequate fiber diet could play a key role in the prevention of mental disorders (Illustrative Image Infobae)
Fiber acts as the main food for the gut microbiome, a community of trillions of microorganisms that live in the intestines and are key to good health. The doctor Emily Leemingnutritionist, explains the The Telegraph, that these microorganisms produce short chain fatty acids by digesting fiber, which has a powerful anti-inflammatory effect that extends to organs such as the heart, brain and lungs.
A study carried out in the King’s College de London and published in the scientific journal Nature Communications confirms that daily consumption of fiber supplements can positively modify the composition of the microbiome and increase the presence of beneficial bacteria such as Bifidobacteriumwhich promotes intestinal and general health.
The relationship between fiber and the intestinal microbiome reveals broad impacts on heart and brain health (Illustrative Image Infobae)
The link between fiber consumption and mental health is progressively attracting the attention of experts. Dr. Emily Leeming mentions in an interview with Daily Mail that every additional 5 grams of fiber consumed is associated with a 5% reduction in the risk of depression. “This is equivalent to a serving of beans or a few ounces of dark chocolate with more than 70% cocoa,” he says. This relationship could be explained in part by the effects of short-chain fatty acids on the nervous system, which are produced by the microbiome when digesting fiber.
Furthermore, the study conducted by Dr. Mary Ni Lochlainn of the King’s College Londonalso published in Nature, found that fiber consumption improves memory and the cognitive function in older people. In a test of twin pairs over 60, those who received a fiber supplement showed better results on memory tests associated with early signs of Alzheimer compared to those who received a placebo.
Experts suggest a gradual intake to maximize the benefits of fiber and avoid digestive discomfort (Illustrative Image Infobae)
Therefore, increasing your fiber intake is an effective way to improve both physical and mental health. Now, this must be done gradually. Dr. Federica Amati, nutritionist, explains in the Daily Mail It is advisable to increase fiber little by little to allow the body to adapt, since if you increase it suddenly, you could experience bloating and gas. In turn, the doctor emphasizes the importance of consuming fiber from different sources, since each fruit and vegetable offers a unique combination of fibers that feed different species of bacteria in the microbiome.
